marathoner, wanted to lower his personal best from 3:50 to 3:30. And Deena Drossin, the American 10K and cross-country star, wanted nothing less than to run the marathon faster than a legend – Joan Samuelson. All three runners achieved their goals. Each used

When Grete Waitz stood on the starting line of the 1982 Boston Marathon, she had good reason to be confident. After all, she had already entered and won three New York City Marathons, running each of them faster than the previous one. She

-mile cool-down. If you’re training for a marathon, you could do three to four miles of LT running in the middle of a long run.Real RecoveryRunning Economy training is in some ways the most perplexing of the three training paces. RE training doesn’t improve

marathoner, wanted to lower his personal best from 3:50 to 3:30. And Deena Drossin, the American 10K and cross-country star, wanted nothing less than to run the marathon faster than a legend – Joan Samuelson. All three runners achieved their goals. Each used

For as long as I’ve been running – and I recently passed the four-decade mark – I’ve been practising certain key principles of our sport. Run long to develop endurance. Run fast to build speed. Take recovery days as necessary. Sleep well. Eat a

, enjoyable (and effective) way to run. It’s worth a try, isn’t it? Amby Burfoot is Editor of Runner's World US.

recovery time in order to handle more training demands. If you rush that process, you could break down rather than build up.Running experts have recognised this problem, and long ago devised an easy-to-use 10 per cent rule: build your weekly training